jumping, basketball training

**caveman** · 08-30-2002, 03:44 PM

I am a 19 year old freshman college basketball player at a small college in Michigan. I am being asked to play power forward this year despite being only 6'4" (I am backing up a 6'7" player). I weigh 230 pounds and I'm pretty muscular but I can barely get my fingers over the rim when I jump. There are guards on my team that are 6'0" and can dunk, so its pretty embarassing. I've trained steadily since the end of my junior basketball season for football/basketball and followed a good diet. I've gained about 15 pounds of muscle that I've kept, despite pretty steady cardio. I was just wondering what the best way for a quick boost in jumping ability would be. I have plenty of time to train but limited money supply. Any advice would be appreciated.

**Pro** · 08-30-2002, 03:46 PM

Pylometrics, getting a six pack, and getting in shape.

**caveman** · 08-30-2002, 03:47 PM

Sorry for my ignorance, but what are plyometrics? I am in excellent shape from playing AAU basketball and other camps all summer long. I don't quite have a full sixpack but you can see the separation at the top middle. Does anyone have any specific advice that I could actually use?

**Yeti** · 08-30-2002, 04:07 PM

yeah go to www.netfit.co.uk/plyometrics-web.htm
for some basic plyo info
you need to do the lower body plyo like 2 or 3 times a week keep your diet really clean and lower your b/f
your coach should have a lot of plyo drills for you if you ask
my friend plays and they always have to do box jumps and **** like that

**Yeti** · 08-30-2002, 04:09 PM

another good exercise is frog leaps
get down like a frog with a heavy dumbell and explode up and forward keep doing that go like down and back across gym floor

**Iamthebullgod** · 08-30-2002, 04:15 PM

squats, bench press, dead lifts. Explosive movement lifts

**Yeti** · 08-30-2002, 04:18 PM

yeah and do power cleans too, you can alternate with deadlifts

**caveman** · 08-30-2002, 06:48 PM

Thanks Yeti, I'll check out that website. But I've never done powercleans and from what I understand they are dangerous. Anyone have any advice on how to get started doing them?

**HighPeak** · 08-30-2002, 06:53 PM

Olympic lifts are great for explosive power and acceleration, the pros have incredible verts at 300 pounds.

**ex banana-eater** · 08-30-2002, 07:01 PM

Originally posted by caveman
Thanks Yeti, I'll check out that website. But I've never done powercleans and from what I understand they are dangerous. Anyone have any advice on how to get started doing them?

powercleans wont really help your jumping ability, but will help with overall strength. they are not dangerous, people who dont know how to excercise properly are dangerous.

i am following a sport routine and this is what id suggest to you:

3 days a week to work on explosive olympic lifting and powerlifting methods. go 3 x 5 for all excercises except calves. and for your bench, squat, and deads, for 4 x6. these will give you explosive speed and strength if perfored correctly.

endurance days: should be two or three a week.
endurance days you should work a great deal on speed, flexibility, agility, GPP, and plyometrics.

here are the excercises i use, you may want to sort through them because i my routine is designed for rugby or football, not basketball

tire pull
chute pull
sled pull
log pull
tire flip
log flip
shuttle run
dot drill
med ball
10 yard sprints
40 yard sprints
tuc jumps
bounding
hop overs
con work (incorporate hip and trunk movement)

your best bets to increase vertical are bounds, hurdle hopping, single leg hopping, box jumps, depth jumps, tuck jumps, and bunny hops. all increase jumping height. instructions on how to do these here: http://www.brianmac.demon.co.uk/legplymo.htm

for your routine, weightlifting movements that you must have:
squat
deadlift
clean
clean and jerk (alternate with the clean)
snatch
bench
other olympics lifts are up to you, they can only help you!

**caveman** · 08-30-2002, 07:08 PM

Also, as far as plyometrics go, should I try to do alot of volume or keep it low? I'm not worried about losing too much mass.

**ex banana-eater** · 08-30-2002, 07:10 PM

1 to 3 sets for each excercise, 5 to 10 repetitions per set. you wont lose muscle from this bro, especially if you are eating properly. id say that GPP and plyometrics have helped me out even more with muscle.

**ex banana-eater** · 08-30-2002, 07:11 PM

that site also shows how many repititions to do for plyometrics and GPP

**ex banana-eater** · 08-30-2002, 07:13 PM

wow you've been registered for a really long time.

**BigBenn** · 08-30-2002, 08:06 PM

stand, jump, stand, jump. I used no plyos and I can throw down a few...

Get the feel for it

**krisrogers** · 08-30-2002, 10:12 PM

here is my lower leg **** for kick speed and strength which will apply to jumping as well

Double Foot Hops
Astride Jumps
Compass Jumps
Rat-a-tats
Calf Raises
Squat Jumps
Squat Kicks
Static Squat

Your legs should be like jelly by the end of thisbut it should really give u some explosive leg strength and speed

**krisrogers** · 08-30-2002, 10:15 PM

Originally posted by Pro
Pylometrics, getting a six pack, and getting in shape.

Obviously lowering BF would help but what does a six pack have to do with anything?

**iron_curtis** · 08-31-2002, 06:38 AM

i think he just means hav strong abs and good core body strength

**caveman** · 08-31-2002, 12:04 PM

Originally posted by ex banana-eater
wow you've been registered for a really long time.

I originally registered before senior football, and after my first few months of lifting to brag about my progress. After reading for like a day I found out everyone gets huge gains in their first few months, heh. Thanks for all the help though.

**Powerlifter16** · 08-31-2002, 09:50 PM

Originally posted by ex banana-eater

powercleans wont really help your jumping ability, but will help with overall strength. they are not dangerous, people who dont know how to excercise properly are dangerous.

*actually powercleans will help you jump higher... they help develop rate of force same as plyometrics. The increase of rate of force will increase the ability to jump higher and run faster.

i am following a sport routine and this is what id suggest to you:

3 days a week to work on explosive olympic lifting and powerlifting methods. go 3 x 5 for all excercises except calves. and for your bench, squat, and deads, for 4 x6. these will give you explosive speed and strength if perfored correctly.

endurance days: should be two or three a week.
endurance days you should work a great deal on speed, flexibility, agility, GPP, and plyometrics.

here are the excercises i use, you may want to sort through them because i my routine is designed for rugby or football, not basketball

tire pull
chute pull
sled pull
log pull
tire flip
log flip
shuttle run
dot drill
med ball
10 yard sprints
40 yard sprints
tuc jumps
bounding
hop overs
con work (incorporate hip and trunk movement)

your best bets to increase vertical are bounds, hurdle hopping, single leg hopping, box jumps, depth jumps, tuck jumps, and bunny hops. all increase jumping height. instructions on how to do these here: http://www.brianmac.demon.co.uk/legplymo.htm

for your routine, weightlifting movements that you must have:
squat
deadlift
clean
clean and jerk (alternate with the clean)
snatch
bench
other olympics lifts are up to you, they can only help you!

figured id give my little imput on things.

FYI..the average vertical in Divison I mens basketball is only 21inchs...some of yall will find that hard to swallow.

Another bit of info... some olympic lifters, iam talking ones over 250-300lbs, have recored a vertical jump of over 30-40 inchs.. they have also been know to out sprint olympic sprinters in the 20m.

Some food for thought.

**deftonezlife** · 09-07-2002, 08:54 PM

check out this link i think it'll be of great benefit
http://www.worldclasscoachingllc.com/

and check out what olympic lifting has done for this guy
"I have been Olympic-style weightlifting and competing since 1996. I have always trained in a way that would make me stronger as well as making me a better athlete. At 5'9" and 360 lbs, I can do a standing back flip, dunk a basketball, and run under 5 seconds in the 40 yd dash. I attribute my athletic ability to training the right way. Stretching and using the right techniques are the most important things to me."
Shane Hamman
Power Lifting 92-96
3 time National Champion
2 Gold, 1 Silver, 1 Bronze in World Championships
14 total world records
Current world record Squat 1008 lbs
Best lifts 1008 Squat, 551 Bench Press, 733 Deadlift, 2259 lbs total

**Powerlifter16** · 09-08-2002, 06:35 PM

I do believe i have featured him into my article on olympic lifting.

lifter

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